carrots
If the excesses of the festive season have leave you feeling sluggish, bloated and a few pounds heavier and you want to give your body a well deserved detox, make sure to pop some carrots into your trolley at your next shop.
Carrots are a detox essential as they’re packed with a powerful antioxidant beta-carotene, which is converted into vitamin A in the body. Its a fact that carrots the best source of beta-carotene of all the fruit and vegetables - an 80g serving contains more than twice the recommended daily amount needed by adults. The antioxidant action of beta-carotene helps to act against age-accelerating free radicals, so they will bring back that healthy glow to your skin.
The Vitamin A in carrots is also essential for the proper functioning of the immune system. This nutrient keeps the skin and cells that line the airways, digestive tract and urinary tract healthy, so they act as barriers and form the body’s first line of defense against infection.
Carrots also have a high fibre content, which helps to keep the digestive system healthy and helps to balance your blood glucose (sugar) levels. An 80g serving of cooked carrots contains 2g fibre, more than a tenth of the recommended daily amount for adults.
Fibre also helps you to feel fuller for longer and as an 80g serving of cooked carrots contains just 24 calories, they’re a great choice if you’re watching your weight.
And don’t worry if you’re not a fan of raw carrots, eating cooked carrots is actually a nutritional bonus. Research published in the European Journal of Nutrition showed that more beta-carotene was absorbed from cooked, puréed carrots than from raw ones*.
So make sure you pick up a bunch of carrots and get crunching. They’re great as a healthy snack and are endlessly versatile in a range of delicious dishes. Try out these healthy detox recipes below or visit www.britishcarrots.co.uk for more recipe inspiration.
Some other top tips for your New Year Detox include:
* Make sure you eat plenty of fruit, vegetables, whole grains, beans, unsalted nuts and seeds, and drink herbal teas and at least 6-8 glasses of water every day.
* Try to avoid caffeine, alcohol, salt, sugar and processed foods.
* Invest in a body brush and concentrate on massaging your cellulite problem areas.
* Detox your environment too by clearing away any clutter. A calming environment will help you to recharge your energy levels.
Lemony Carrot Dhal
Preparation: 10 mins
Cooking: 30-35 mins
Serves 4
Per serving: 312 calories, 8.1g fat, 0.8g saturates, 14.3g sugars, 0.97g salt
Contains a over a third of your RDA of iron and counts for 3 of your 5-A-DAY
Carrots are a detox essential as they’re packed with a powerful antioxidant beta-carotene, which is converted into vitamin A in the body.
30ml/2tbsp vegetable oil
1 onion, chopped
450g/1lb carrots, peeled and chopped
1 clove garlic, crushed
1 green chilli, deseeded and chopped
2.5cm/1in piece root ginger, peeled and chopped
225g/8oz split red lentils
15ml/1tbsp medium curry paste
zest and juice 2 lemons
1.15ltr/2pts vegetable stock
30ml/2tbsp chopped fresh coriander
salt and freshly ground black pepper
coriander to garnish
rice and/or naan bread to serve
1. Heat the oil in a large pan, add the onion and carrots and sauté for 3-4mins. Add the garlic, chilli, ginger and sauté for 1min.
2. Stir in the lentils, curry paste, lemon zest and juice and stock. Bring to the boil, then cover and simmer for 25-30mins or until the carrots are tender and the lentils have broken down. Remove from the heat, stir in the coriander and season to taste. Serve hot with rice and naan bread.
Roasted Baby Vegetable Salad
Preparation: 5 mins
Cooking: 20 mins
Serves 4
175g/6oz baby carrots, scrubbed and halved
2 tbsp olive oil
100g/4oz asparagus tips
100g/4oz baby courgettes, trimmed and halved
75g/3oz sugar snap peas
2 tbsp orange juice
1 (150g) bag Bistro salad leaves
1. Preheat the oven to 200C/Fan 180C/Gas Mark 6. Place the carrots in a medium roasting tin with the olive oil. Roast for 10 mins. Add the asparagus, courgettes and sugarsnaps and roast for a further 10 mins or until the vegetables are tender. Stir in the orange juice and season to taste with salt and pepper. Leave to cool for 5 mins.
2. Empty the salad leaves into a large bowl, add the roasted vegetables and toss well to mix. Serve straight away.
Watercress, Orange and Carrot Smoothie
Serves 1
Prep: 5 mins
Cooking: none
Per serving: 112 calories, 1.0g fat, 0.0g saturated fat, 22.4g carbohydrate, 4.8g protein, 2.4g fibre, 0.84g salt.
1 (85g) bag watercress
150ml/1/4 pt fresh orange juice
100ml/4floz tomato juice
2 carrots, peeled and grated
dash of Tabasco sauce (optional)
salt and ground black pepper
carrot stick and watercress to garnish
1. Process the watercress and carrots in a liquidiser or blender. Place in a jug, stir in the orange and tomato juices, add a dash of Tabasco sauce if liked and season to taste.
2. Pour into a tall glass and garnish with carrot stick and watercress if liked.
Grilled Mackerel with Carrots and Cucumber Salad
Preparation: 5mins plus marinating time
Cooking: 6-8mins
Serves 4
Per serving: 364 calories, 24.4g fat, 5g saturates, 6.5g sugars, 1.02g salt
225g/8oz cucumber
225g/8oz carrots, peeled
3 tbsp chopped fresh coriander
juice of 1 lime
1 tbsp Thai fish sauce
1 tsp caster sugar
4 mackerel, filleted
1. Cut the cucumber in half lengthways, then use a teaspoon to remove the seeds. Use the thin slicer blade on the side of a cheese grater to finely slice the cucumber and carrots (alternatively very finely slice them with a knife).
2. Place in a bowl, add the coriander, lime juice, fish sauce and sugar then mix well. Leave to marinate for at least 10mins.
3. Preheat the grill to high. Line a grill rack with foil. Season the mackerel fillets on both sides then place skin side up on the rack. Grill for 6-8mins or until the skin is crisp and the flesh flakes easily. Divide the salad between four plates, place 2 fillets on top of each and decorate with watercress. Serve with new potatoes if liked.
Carrot and Beetroot Salad
This easy peasey salad is so colourful and crunchy and what’s more it’s bursting with carotenoids, great for summer skin, with an anti-oxidant effect. Serve it at barbecues with fish or grilled meats.
Preparation: 10mins
Cooking: none
Serves 4
Per serving: 121 calories, 6.2g fat, 0.8g saturates, 12.8g sugars, 0.21g salt
350g/12oz carrots, peeled and trimmed
350g/12oz raw beetroot, peeled and trimmed
2 shallots, peeled and finely chopped
2 tsp cumin seeds
2 tbsp olive oil
1 tbsp red wine vinegar
1 small bunch flat parsley, roughly chopped
1. Peel and trim the carrots and beetroot, then coarsely grate both on a grater – wear rubber gloves if you don’t want pink hands! Alternatively, use a food processor fitted with a grating plat. Place the grated vegetables in a bowl, add the shallots.
2. Heat the cumin seeds in small pan until they are hot and smell pungent. Remove from the heat and scatter over the vegetables. Add the olive oil, vinegar and parsley, then toss well. Leave to marinate for at least 15mins before serving.
If the excesses of the festive season have leave you feeling sluggish, bloated and a few pounds heavier and you want to give your body a well deserved detox, make sure to pop some carrots into your trolley at your next shop.
Carrots are a detox essential as they’re packed with a powerful antioxidant beta-carotene, which is converted into vitamin A in the body. Its a fact that carrots the best source of beta-carotene of all the fruit and vegetables - an 80g serving contains more than twice the recommended daily amount needed by adults. The antioxidant action of beta-carotene helps to act against age-accelerating free radicals, so they will bring back that healthy glow to your skin.
The Vitamin A in carrots is also essential for the proper functioning of the immune system. This nutrient keeps the skin and cells that line the airways, digestive tract and urinary tract healthy, so they act as barriers and form the body’s first line of defense against infection.
Carrots also have a high fibre content, which helps to keep the digestive system healthy and helps to balance your blood glucose (sugar) levels. An 80g serving of cooked carrots contains 2g fibre, more than a tenth of the recommended daily amount for adults.
Fibre also helps you to feel fuller for longer and as an 80g serving of cooked carrots contains just 24 calories, they’re a great choice if you’re watching your weight.
And don’t worry if you’re not a fan of raw carrots, eating cooked carrots is actually a nutritional bonus. Research published in the European Journal of Nutrition showed that more beta-carotene was absorbed from cooked, puréed carrots than from raw ones*.
So make sure you pick up a bunch of carrots and get crunching. They’re great as a healthy snack and are endlessly versatile in a range of delicious dishes. Try out these healthy detox recipes below or visit www.britishcarrots.co.uk for more recipe inspiration.
Some other top tips for your New Year Detox include:
* Make sure you eat plenty of fruit, vegetables, whole grains, beans, unsalted nuts and seeds, and drink herbal teas and at least 6-8 glasses of water every day.
* Try to avoid caffeine, alcohol, salt, sugar and processed foods.
* Invest in a body brush and concentrate on massaging your cellulite problem areas.
* Detox your environment too by clearing away any clutter. A calming environment will help you to recharge your energy levels.
Lemony Carrot Dhal
Preparation: 10 mins
Cooking: 30-35 mins
Serves 4
Per serving: 312 calories, 8.1g fat, 0.8g saturates, 14.3g sugars, 0.97g salt
Contains a over a third of your RDA of iron and counts for 3 of your 5-A-DAY
30ml/2tbsp vegetable oil
1 onion, chopped
450g/1lb carrots, peeled and chopped
1 clove garlic, crushed
1 green chilli, deseeded and chopped
2.5cm/1in piece root ginger, peeled and chopped
225g/8oz split red lentils
15ml/1tbsp medium curry paste
zest and juice 2 lemons
1.15ltr/2pts vegetable stock
30ml/2tbsp chopped fresh coriander
salt and freshly ground black pepper
coriander to garnish
rice and/or naan bread to serve
1. Heat the oil in a large pan, add the onion and carrots and sauté for 3-4mins. Add the garlic, chilli, ginger and sauté for 1min.
2. Stir in the lentils, curry paste, lemon zest and juice and stock. Bring to the boil, then cover and simmer for 25-30mins or until the carrots are tender and the lentils have broken down. Remove from the heat, stir in the coriander and season to taste. Serve hot with rice and naan bread.
Roasted Baby Vegetable Salad
Preparation: 5 mins
Cooking: 20 mins
Serves 4
175g/6oz baby carrots, scrubbed and halved
2 tbsp olive oil
100g/4oz asparagus tips
100g/4oz baby courgettes, trimmed and halved
75g/3oz sugar snap peas
2 tbsp orange juice
1 (150g) bag Bistro salad leaves
1. Preheat the oven to 200C/Fan 180C/Gas Mark 6. Place the carrots in a medium roasting tin with the olive oil. Roast for 10 mins. Add the asparagus, courgettes and sugarsnaps and roast for a further 10 mins or until the vegetables are tender. Stir in the orange juice and season to taste with salt and pepper. Leave to cool for 5 mins.
2. Empty the salad leaves into a large bowl, add the roasted vegetables and toss well to mix. Serve straight away.